CONDITIONING

5 rounds for time:

50 DU
15/12cal Airbike

RPE 4

Target: fast but repeatable pacing. 

Tailoring Options:

DU→ decrease rep scheme or go with singel unders
Airbike→ Row or Ski or Bike

B1 HSPU 3x10-12
No Rest

Amrap 20

400 Row
30 Air squat
20 Kb swing 32/24kg

Alternate.
1. 40m farmers carry
2. High box jumps 8
3. Easy dB snatches 12 (light load)
4. 10 reverse flys
5. 15 hollow rocks

5,3,3,1,1
Work to your 1rm

7 RDS for time

10 m HS walk
20 Wb 9/6
26 Box overs

TC 20

(OPEN 20 athletes recovery workout. Example 45 swimming, walking, bike, row and stretching)

CONDITIONING

7 rounds, 30sec ON, 30sec OFF

1) Power Clean@55-65% of 1RM
2) DU
3) HSPU

RPE 3 to 4, go by feel

Tailoring Options:
Power Clean→ Decrease loading
DU→ Single Unders or practice DU ́s
HSPU→ Push-Up

30 x WB
3rds Run (salissa)

Row/Bike 30 cal
10x Burpee Box Jump Over

Metcon:
40s on / 20s off x 4 rounds
1: HSPU
2: DU
3: KBS 24/16
4: jumping squat